Workout Description

Why This Workout Is Easy

This EMOM provides excellent work-to-rest ratio with only 8-12 seconds of work per minute, leaving 48-52 seconds recovery. The movements are fundamental with light loads - 3 strict pull-ups and 5 KB swings are very manageable volumes. Ring rows are scalable and switching arms each round prevents overuse. The 9-minute duration is short, and the built-in rest prevents fatigue accumulation, making this accessible to most CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume upper body pulling work across nine minutes will heavily tax grip strength, lat endurance, and posterior chain muscular stamina.
• Strength (6/10): Strict pull-ups require significant relative strength, while kettlebell swings and ring rows demand moderate strength output throughout the workout.
• Speed (6/10): EMOM format demands efficient transitions and consistent pacing to complete all movements within each minute while maximizing ring rows.
• Power (5/10): Russian kettlebell swings are moderately explosive hip extension movements, while strict pull-ups and ring rows are more strength-endurance focused.
• Endurance (4/10): Nine minutes of continuous work with minimal rest challenges cardiovascular system moderately, but duration is relatively short for pure endurance demands.
• Flexibility (3/10): Pull-ups require shoulder mobility, kettlebell swings need hip hinge flexibility, and ring rows demand basic shoulder range of motion.

Movements

• Strict Pull-Up
• Russian Kettlebell Swing
• Ring Row

Benchmark Notes

This is a 9-minute EMOM with 3 strict pull-ups, 5 double Russian KB swings (53/35), and max ring rows (switching arms each round, at 45-degree angle). Since it's scored as 'Reps', we're tracking total ring rows completed across all 9 rounds. Movement breakdown: Each minute requires 3 strict pull-ups (~6-9 seconds) and 5 KB swings (~8-12 seconds), leaving approximately 40-45 seconds for max ring rows. Ring rows at 45-degree angle are moderately challenging - elite athletes can maintain 25-30 reps per minute early rounds, degrading to 20-25 in later rounds due to cumulative fatigue from strict pull-ups. The arm-switching requirement adds complexity and may reduce efficiency by 10-15%. Fatigue progression: Rounds 1-3 maintain peak output, rounds 4-6 see 10-15% decline, rounds 7-9 see 20-30% decline as strict pull-ups become increasingly difficult. Elite (L9-L10): 22-25 ring rows per round average = 198-225 total. Advanced (L6-L8): 16-20 ring rows per round = 144-180 total. Intermediate (L3-L5): 10-14 ring rows per round = 90-126 total. Beginner (L1-L2): 6-8 ring rows per round = 54-72 total. No direct anchor match, but this follows similar rep accumulation patterns to high-volume gymnastics workouts. Final targets: L10: 216+ reps, L5: 126 reps, L1: 54 reps.

Modality Profile

3 movements total: Strict Pull-Up and Ring Row are gymnastics (bodyweight), Russian Kettlebell Swing is weightlifting (external load). 2/3 gymnastics = 67%, 1/3 weightlifting = 33%